Stability balls are increasingly popular in yoga classes as props that can help a person ease into a pose or deepen a pose they’re already comfortable with. These are also useful for core workouts, back pain relief and improving posture.
The best exercise ball has an anti-burst design and thick PVC that can resist high pressure and weight. This Trideer stability ball has both of these features and inflates quickly and easily with its pump.
Strength
Many fitness professionals use exercise balls in routines because they help expand range of motion and improve balance. These puncture-resistant balls, also known as Swiss or stability balls, are typically made of plastic vinyl and filled with air. The instability of the ball forces your body to respond, requiring more balance and activating muscle groups that are not usually used in workouts.
Using a yoga ball chair can increase the compression on your spine, so if you have back problems or a spinal injury, it isn’t recommended to try this technique. But if your doctor has given you the go-ahead, it’s an easy way to vary your sitting posture and challenge your core muscles. The key is to select the right size yoga ball for your height and body weight.
Flexibility
Whether used to deepen a pose or as an additional challenge for your balance, a yoga ball is a versatile piece of equipment that can help you improve your posture, core strength and flexibility. These soft inflatable props are often used in yoga classes to create a deeper stretch without overextension and to add an extra challenge for the more advanced yogis.
Some people have reported using a stability ball as an alternative to their regular office chair to reduce back pain and improve posture. However, the evidence is not clear that using a yoga ball at work provides any significant benefits for your body (1).
Also called an exercise ball or Swiss ball, a yoga ball is made of plastic vinyl and filled with air. Most balls have an anti-burst technology and deflate slowly if punctured.
Stability
Stability balls can help you improve your balance and stability. The unstable surface of the exercise ball forces the body to react quickly and engages muscles that aren’t typically used when exercising on a flat surface.
If you’re new to using a yoga ball, start with the standard size that’s based off your height. Aim for a size that allows your knees to form 90-degree angles and feet are flat on the floor when sitting on the ball.
Begin on your knees, clasp your hands together and plant your forearms firmly into the stability ball. Slowly press your arms out, rolling the ball out until your elbows are in line with your temples then lower and repeat. *Works your biceps and core.
Core
Whether you’re looking to add a little extra challenge to a yoga practice, or just want to firm up those abs so they’re ready for bikini season, a yoga ball can help. Also known as an exercise ball or a Swiss ball, this soft, inflatable rubber ball comes in different diameters and can be used for a variety of workouts to strengthen your core muscles.
Begin by sitting on the ball, making sure it’s the right height for your body. Slowly roll your hips in circles towards the right, then circle to the left, contracting your abs with each rotation. Repeat. This exercise also strengthens your obliques.
Posture
Posture refers to your alignment or position, including the curve of the spine, the tilt of the hips and shoulders and whether your feet are crossed or not. Good posture consists of efficient, balanced muscles, flexibility and normal joint movement in all areas of the body.
A yoga ball can be used to improve your posture and alignment during exercise or while sitting. Its instability challenges core muscles and forces the body to react quickly to maintain balance and focus.
However, when it comes to using a yoga ball as a chair for longer than an hour or two at a time, the research is mixed. It may not help improve your posture as much as simply getting up and moving around periodically during the workday.